10 Exercise Tips for Cancer Patients and Survivors
As the new year begins, many people living with cancer are reflecting on their goals, resolutions, and the steps they can take to improve their lives. For many, this often involves a desire to regain strength, improve mental well-being, and boost energy levels after the physical and emotional toll of treatment. Exercise can be a crucial part of that recovery journey, offering benefits beyond just physical fitness.
Nathan Parker, PhD
Whether you’re undergoing treatment, in remission or adjusting to life after a cancer diagnosis, exercise can improve mood, enhance immune function and increase overall quality of life. However, it’s important to approach exercise carefully and mindfully, considering your unique needs and health status.
Nathan Parker, PhD, a researcher in the Department of Health Outcomes and Behavior at Moffitt Cancer Center, said, “Exercise is not just about physical strength; it’s a vital part of emotional and mental recovery. For people living with cancer, it can help manage treatment side effects, reduce anxiety, and improve quality of life. The key is to start where you are and build gradually.”
Below are 10 exercise tips to help people living with cancer safely incorporate physical activity into their wellness routine in the new year.
Why Should You Consult Your Health Care Provider Before Exercising?
Before beginning an exercise program during or after cancer treatment, talk with your doctor or oncology care team to make sure your plan is safe for your individual needs.
Before starting any exercise program, it’s essential to consult your doctor or oncology team. They can assess your physical capabilities and provide guidance about the intensity of exercise that is safe and appropriate for you. Depending on your diagnosis, treatment plan and current health, your doctor may suggest modifying your exercise plans or working with a qualified exercise professional to make sure you’re exercising safely and effectively.
Start Slowly and Listen to Your Body During Cancer Recovery
Begin with gentle movement that allows your body to adapt while reducing the risk of injury or excessive fatigue.
Cancer treatments like chemotherapy, radiation, and surgery can leave you feeling fatigued, weak, or less mobile. Start with gentle exercises and gradually increase intensity as your body allows. If you experience pain, dizziness or excessive fatigue, it’s important to stop and rest. Consider starting with low-impact activities like walking, stretching, or yoga, which are easier on the joints and muscles while still providing benefits.
Improve Flexibility and Balance After Cancer Treatment
Flexibility and balance exercises can help improve mobility, reduce stiffness, and lower the risk of falls or injury.
Flexibility and balance may be impacted by treatment due to muscle tone changes, joint stiffness, or scar tissue. Incorporating flexibility exercises like yoga and Pilates can help reduce injury risks and improve mobility. Simple balance exercises can also be beneficial if treatment has led to dizziness or weakness. Try standing on one leg or using a stability ball to improve your core strength and stability.
Why Is Strength Training Important for People Living With Cancer?
Strength training can help rebuild muscle mass, support bone health, and improve everyday function during recovery.
While aerobic exercises like walking or swimming are important, strength training plays a big role in rebuilding muscle mass and bone density. Light strength training with resistance bands, dumbbells, and bodyweight exercises can help enhance strength and prevent muscle wasting. Start with very light weights or resistance bands and focus on controlled, slow movements.
Support Your Mental Health Through Exercise
Regular physical activity can improve emotional well-being while helping reduce stress, anxiety, and depression.
Exercise releases endorphins, which can improve mood and alleviate anxiety or depression. Regular physical activity can also reduce stress, improve sleep, and increase overall well-being. Connecting with others who understand your journey can also provide valuable encouragement and make exercise more enjoyable.
Prioritize Rest and Recovery
Recovery is an important part of any exercise routine, especially during or after cancer treatment.
While staying active is important, it’s equally vital to allow time for rest and recovery. Cancer recovery takes time. Overdoing it can lead to setbacks, injury, or burnout. Give yourself permission to take rest days. Pay attention to how your body feels during and after exercise. If you experience increased fatigue or discomfort that lasts more than a day, consider scaling back or modifying your routine.
Stay Hydrated and Support Exercise With Good Nutrition
Hydration and balanced nutrition help your body recover and maintain energy during physical activity.
Exercise can be more taxing if your body is still recovering from treatment. It’s essential to stay hydrated and fuel your body with a balanced diet. Proper hydration supports muscle recovery, joint health, and stable energy levels. Consider consulting with a member of the Nutrition Therapy Department to ensure you’re providing your body with the right nutrients to support your exercise goals.
Set Realistic Exercise Goals
Small, achievable goals can help you stay motivated and build long-term healthy habits.
It’s important to keep expectations realistic when it comes to exercise. Cancer recovery is a marathon, not a sprint. Whether that’s walking a few extra steps, lifting a heavier weight, or simply feeling more energized after a workout, make sure to celebrate the little victories.
Break your goals into smaller, manageable steps, and focus on consistency rather than intensity.
Exercise Safely if You Have Lymphedema
If you are at risk for or living with lymphedema, work with your care team to develop a safe exercise plan.
If you’ve had lymph node removal as part of your treatment, it’s important to be mindful of lymphedema, a condition that causes swelling in the arms or legs. Certain exercises or movements may worsen this condition, so consult with your care team to develop an appropriate exercise plan.
Choose Physical Activities You Enjoy
Finding enjoyable forms of exercise can make it easier to stay active over time.
Exercise doesn’t have to feel like a chore. Finding activities you enjoy can help you stay motivated. Whether it’s walking in nature, dancing or participating in an exercise class, enjoying your routine makes it easier to stay consistent.
Remember that every cancer journey is different. Progress may look different from one person to another, and it's important to celebrate improvements at your own pace. By working closely with your care team and choosing activities that match your abilities and interests, you can make exercise a meaningful part of your overall wellness and recovery in 2025 and beyond.
